Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
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Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's
Bench 3R
12, 16, 19, 21, 23, 25 *PR

Wall Balls (10)
Pushups (on 20 in. box)
Time: 13:53
My arm muscles are still quivering after this one! :P

Nice work 6 am! :)
70x3, 100x3, 120x3, 140x3, 152 /335 x 3 x 5

KB Press find 3RM
Worked up to 32 x 3 with right arm, only got 28 x 2 with left arm. Left tricep was cranky this morning.
Did get 16 x 20 with both arms (1 at a time)

15 minute run on treadmill (moderate pace)
Did 0 incline, 6 for speed, the whole 15 minutes.
Distance: 1.52 miles
Felt good and weird... had not ran on a treadmill in years.

Overall a very good session.
Bench 3RM to 43

Wallballs 14#

15.59 - Thanks for the pushup help coach Tony!
PM: Hot Tub/Stretch.
CrossOver Activation.
10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups + Repeat in reverse order.
Hip Stuff.

Squats 81kg/180# x10 reps x 4 sets.
Split Squats 30kg/67# 12 reps (per leg) x 3 sets.

300 Double Unders in 4:27.
Started with the speed rope, it broke on rep 68, kept the clock running and grabbed a heavy rope to finish them off. Man that heavy rope is work. haha! PR for 300 is 3:56 with the speed rope....so add a break and a heavy rope...4:27 is pretty darn good. :)

CrossOver Symmetry.
Bench 3RM to 47

Wall Balls (14lbs)
Bench 3RM to 77

Wall Balls (Orange)

PS.. Wall balls.. you suck! Just saying.
Bench 3RM to 45. Felt easy but hadn't done benches in almost 4 weeks so kept things on the conservative side.

Wall Ball (20)
Push ups
Time: 6:59. Yes I sandbagged it by doing half the reps, using the heavier ball as an excuse. I like this Open Gym option :)